January 7,2022

United Performance Fitness and Training Center – CrossFit

Back Squat (10,8,6,4,2 – New Set on the 2 min)

*Starting around 55% est 1RM, and build each set to a strong double for the day.

Metcon (3 Rounds for reps)

Met-Con:

4 min AMRAP:

6 Deadlifts – 225/155#

3 Wall Walks

Rest 1 min/change weights

4 min AMRAP:

9 Deadlifts – 185/125#

6 Strict HSPU’s

Rest 1 min/change weights

4 min AMRAP:

12 Deadlifts – 135/95#

25ft HS Walk / *25ft SA DB OH Walking Lunge

Cool-Down:

For quality:

50 Glute Bridges

50 Lateral Walks

50 Monster Walks

*Knees Banded w/ hip circle